DFC CrossFit – CrossFit
Weightlifting
All sets = 1 rep, building in load up to your max for today.
High-Hang Clean (5 sets EMOM: 50-65%)
Hang Clean (5 sets E1.5MOM: 65-80%)
Clean (3 sets E2MOM: 80-100%)
Conditioning
Metcon (Time)
Three rounds for time of:
10 Hang Squat Cleans 115/75# (95/65#)
10 Burpee Box Jumps
Rx+
155/105# (135/85#)
Box 24/20″